Biceps Exercises, Upper Body, Best Workout, Muscle Groups, Strong, bodybuilding.com, workout, workoutup.blogspot.com, Workout Routine
#11. Biceps Exercises - Close-Grip Standing Barbell Curl
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: Can also be done with a medium or wide grip, using dumbbells and cables.
#12. Biceps Exercises - Concentration Curls
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.
#13. Biceps Exercises - Cross Body Hammer Curl
- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Variations: You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm.
#14. Biceps Exercises - Drag Curl
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
Variations: You can use dumbbells or the smith machine.
#15. Biceps Exercises - Dumbbell Alternate Bicep Curl
- Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
- While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Variations:
- There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it using both arms at the same time. Additionally, you may perform it with a starting position in which both palms are facing forward. In this case, you may alternate the arms as well, or perform at the same time.
- You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
#16. Biceps Exercises - Dumbbell Bicep Curl
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations:
- There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
- You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
#17. Biceps Exercises - Dumbbell Prone Incline Curl
- Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
- Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
- Now keep your elbows in by your side and face the palms forward. This will be your starting position.
- Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
- Lower the dumbbells until your arms are fully extended.
- Repeat for the recommended amount of times.
Variations: You can perform using an e-z bar, a barbell or alternating arms. You can also use a cable machine as well.
#18. Biceps Exercises - EZ-Bar Curl
- Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- Then inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations:
- You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
- You may also use the closer grip for variety purposes.
#19. Biceps Exercises - Flexor Incline Dumbbell Curls
- Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
- Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
- Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
- Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
- As you inhale, slowly go back to the starting position.
- Repeat for the recommended amount of repetitions.
Caution:
- Do not extend your arms totally as you could injure your elbows if you hyperextend them. Also, make sure that on the way down you move slowly to avoid injury.
- Variations: You can use cables for this movement as well.
#20. Biceps Exercises - Hammer Curls
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
Source: Bodybuilding.com
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: Can also be done with a medium or wide grip, using dumbbells and cables.
#12. Biceps Exercises - Concentration Curls
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.
#13. Biceps Exercises - Cross Body Hammer Curl
- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Variations: You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm.
#14. Biceps Exercises - Drag Curl
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
Variations: You can use dumbbells or the smith machine.
#15. Biceps Exercises - Dumbbell Alternate Bicep Curl
- Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
- While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Variations:
- There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it using both arms at the same time. Additionally, you may perform it with a starting position in which both palms are facing forward. In this case, you may alternate the arms as well, or perform at the same time.
- You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
#16. Biceps Exercises - Dumbbell Bicep Curl
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations:
- There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
- You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
#17. Biceps Exercises - Dumbbell Prone Incline Curl
- Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
- Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
- Now keep your elbows in by your side and face the palms forward. This will be your starting position.
- Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
- Lower the dumbbells until your arms are fully extended.
- Repeat for the recommended amount of times.
Variations: You can perform using an e-z bar, a barbell or alternating arms. You can also use a cable machine as well.
#18. Biceps Exercises - EZ-Bar Curl
- Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- Then inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations:
- You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
- You may also use the closer grip for variety purposes.
#19. Biceps Exercises - Flexor Incline Dumbbell Curls
- Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
- Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
- Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
- Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
- As you inhale, slowly go back to the starting position.
- Repeat for the recommended amount of repetitions.
Caution:
- Do not extend your arms totally as you could injure your elbows if you hyperextend them. Also, make sure that on the way down you move slowly to avoid injury.
- Variations: You can use cables for this movement as well.
#20. Biceps Exercises - Hammer Curls
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
Source: Bodybuilding.com
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